Pilates exercises that you can do everywhere in less than 10 minutes

Pilates is a popular and effective way to improve the flexibility and strengthen the muscles of the torso. But this is a commitment and high-priced, especially if you have never even tried training. However, you can feel how it is at home with only a mat.

Pilates exercises can relieve cross pain, improve posture, strength and lower blood pressure and reduced joint pain. However, this is not considered cardiovascular training and it is best to combine them with other trainings, such as weightlifting, running or walking, said Benjamin Gordon, a professor of applied physiology and kinesiology at the University of Florida.

Most experts agree that it is best to start with a certified instructor who can be sure that you make moves correctly and do not get injured.

“For beginners, it is particularly significant to understand that it is primarily about control, not using the shoot,” said Ashley Goodwin, a specialist in exercise at the Feinstein Institutes for Medical Research.

However, if you are interested in the basics, you can try Pilates at home, without any equipment. Focus on the form, not on speed.

Review

Time: 10 minutes

Intensity: Miniature

Rounds: Make two rounds all the time with a 30-second break between them.

What will you need

• no equipment is needed

Adapt to yourself

Change the number of rounds to adapt it to your skills.

Circle of one -legged

Objectives: Oblique and hips

Repetitions: After a minute on each side

According to Allison Mackenzie, physical exercise instructors at the University of Connecticut, this is one of the safer movements you can make at home. Start by laying on your back with your arms along your body, bent knees and feet based on the floor. When exhaling, lift one knee to you so that the shin is parallel to the floor. Holding the knee bent, start making miniature wheels slowly. If you feel discomfort in the hip bones, reduce the wheels.

Modify this: Enhance the challenge by making slightly larger wheels or straightening a raised leg towards the ceiling. Over time, you can also try to straighten your other leg so that it is flat on the floor.

Pilates 100

Objectives: Deep abdominal, arms and legs

Repetitions: Repeat this activity with each leg 10 times until you reach 100 pulses

This is a classic Pilates movement, but break it if you feel back or neck pain. Start by laying on your back with your arms along your body, bent knees and feet based on the floor. When exhaling, lift one leg with a bent or straight knee. Then pulsat your shoulders up and down a few inches. Inhale by five impulses and exhale by five impulses. Change your legs.

Modify this: If this does not seem to be feasible to you, just leave both feet on the floor. You can also make it more complex, lifting both legs together and keeping them in this position through all 100 pulses on the shoulders. You can also lift your head and shoulders from the mat and straighten your legs.

Swimming exercise

Objectives: Shoulders, buttocks, torso and lower back

Repetitions: Three series of 10 on each side

Start with your hands and knees. Hands should be under the shoulders, and knees under the hips, back straight and tight torso. When exhaling, pull out one arm forward and parallel to the floor, maintaining the stabilization of the torso. Fact, put your hand back under your shoulder. Then exhale, pulling one leg behind yourself, parallel to the floor, and inhale when you leave your knee to the ground again.

Modify this: Make it more complex, while raising his arm and the opposite leg, just like a bird dog.

Stretching the cat

Objectives: Mobility of the spine

Repetitions: 20 repetitions

In the case of this episode, often used both in Pilates and yoga, start on all fours with your arms under the arms and knees under the hips. Slowly, pull the chin to your chest and breathe in, rounding the upper back. Tilt the beard and exhale, looking forward, while allowing the spine to fall towards the floor.